25 Healthy Steps for 2025
Living Well
Written by: Meg Sharp, Fitness & Wellbeing Consultant, Cambridge Group of Clubs
Aspirations to be more resilient, healthier, and more content in our own skin are laudable and worthy. The steps can be tricky: there are loads of ideas and advice out there that simply won’t resonate, stick, or work. Behaviour change is complicated. We start from different places. We respond to different things. Our definitions of “better” are wonderfully diverse. And so must be our strategies and paths.
Sometimes meaningful change comes after some massive disruption: a health scare, a move, training for a marathon, an engagement, a new career, an extreme diet. And our body settles into a new, improved normal.
More often it’s rather boring: small changes that we build upon day after day and year after year. Undulations of “good” and “bad” behaviours where the “good” collectively win more votes. Some trial and error on food and activities that you naturally like or learn to enjoy.
There is no one size fits all.
And so, I’ve compiled a list. 25 of my favourite health-related habits for you to consider. An eclectic mélange of nutrition, exercise, and mindset strategies. Some - perhaps many! - you are already doing and might decide to do more of. Some you’ve considered or tried before: is this the year to try again? Some might surprise you. Maybe give them a go? No harm in trying, I hope.
- Avoid all or nothing thinking. Improvement and progress is almost never linear. Learn from set-backs. Be creative and patient about how you’re moving forward.
- Eat loads of vegetables. Especially raw ones.
- Lift weights. Periodically - or maybe often - lift really heavy ones. Those you can only lift 5-6 times with good form.
- Prioritize your sleep.
- Eat 25-35gms of protein per meal.
- Choose exercises and activities that you authentically enjoy. The person having fun wins every time.
- Be present. Focus exclusively on the person or task right in front of you.
- Eat slowly. Savour the flavours. Give your system the time it needs to register fullness, digest, and process the nutrients.
- Beyond any goal you are working on, notice how exercise makes you feel.
- Avoid ultra-processed foods.
- Exercise every day. 90 seconds of squats in your bathroom counts as exercise.
- Mobilize. A few times per week or for 3-10 minutes before a workout.
- Drink water. Throughout the day.
- If you can only get to the gym once, try a hybrid workout: Superset an upper and lower body exercise. 2-3 sets. 3 minutes high intensity cardio such as the rowing machine or up hill walking. Repeat with different strength exercises and the same or different cardio for an awesome strength sweat!
- Drink a glass of water before you have a drink with alcohol. From there, alternate a water between each one.
- Choose healthy foods/meals that you authentically enjoy.
- Exercise outside whenever possible.
- Try avoiding snacks. You may find your appetite for healthier lunches and dinners is higher.
- Bring your lunch to work.
- When motivating yourself to exercise, make sure taking care of your mind/brain/mood is one of your top reasons.
- Choose at least 2 nights a week where you drink zero alcohol.
- Plan your meals.
- Get your heart rate up to 85-95% of you maximum during one workout per week. 3 bouts of 20 seconds!
- Try a group exercise class. They are led by experts. You will get pushed out of your comfort zone - safely - and may enjoy the benefits of working out in a group
- Be kind to yourself. Kids are highly motivated by positive reinforcement. Negative comments and constant admonishments tend to have the opposite effect: They reinforce negative behaviours. Adults are no different. When the voice in your mind is patient and supportive you are far more likely to behave in ways that create and sustain better health.
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